5 Low-Impact Postpartum Workouts to Support Healing in 2025

n fact, studies have shown that low-impact postpartum exercise can help improve circulation, reduce stress, support core re-engagement, and even combat postpartum depression. The key? Doing the right kinds of workouts—ones that are safe, simple, and restorative. Not about losing baby weight. Not about bouncing back. But about reclaiming your strength and honoring your journey, one breath at a time.Whether you’re 2 weeks or 2 months postpartum (with medical clearance, of course!), these 5 low-impact postpartum workouts are specifically designed to support healing without overwhelming your recovering body. Let’s move gently, mama—you’ve got this.

1. Diaphragmatic Breathing with Pelvic Floor Engagement

This might not look like a workout—but trust us, diaphragmatic breathing with pelvic floor activation is where true postpartum healing begins. After pregnancy and delivery, your core muscles, especially the pelvic floor, need to reconnect and rebuild. This simple breathing practice lays the foundation for everything else.Start by lying on your back or sitting upright. Place one hand on your chest, the other on your belly. As you inhale deeply through your nose, allow your belly to rise gently. On the exhale, gently draw your belly button inward and lift your pelvic floor muscles (as if stopping the flow of urine).

Breathe out slowly and with control.Repeat this for 5–10 minutes daily. Not only does it strengthen the deep abdominal and pelvic muscles, but it also reduces cortisol, calms the nervous system, and improves posture—something that’s often compromised after childbirth. This form of movement is subtle but mighty. It’s especially valuable for those with diastasis recti or recovering from a C-section, as it avoids strain while initiating true healing from the inside out.The best part? You can do it anywhere—on your bed, couch, or floor—with no equipment. Even just a few minutes a day can help you feel more grounded, connected, and supported in your own body again.

2. Supine Glute Bridges

Once your body feels ready for a little more movement, glute bridges are an ideal next step. They’re gentle, low-impact, and incredibly effective for rebuilding strength in your glutes, hamstrings, and lower back—areas that often weaken during pregnancy.To perform a glute bridge, lie on your back with knees bent, feet flat on the ground, and arms resting by your sides. Inhale to prepare, then exhale as you press through your heels and lift your hips off the ground. Squeeze your glutes at the top, keeping your core gently engaged and your ribs down. Inhale as you slowly lower back down.

Glute bridges not only improve pelvic floor support, but they also help relieve postpartum back pain, a common issue among new moms. When done consistently, they strengthen your posterior chain, making everyday tasks like lifting your baby, getting up from the floor, or pushing a stroller feel easier and more stable.This movement is incredibly adaptable too—you can increase or decrease the number of reps (start with 10–15), add a pillow under your head for support, or even do it on a soft surface like a bed if you’re not ready for the floor. It’s one of those gentle workouts that quietly transforms your strength over time.

3. Seated Knee Lifts

Let’s face it—some days, even standing up feels like a big ask. That’s where seated knee lifts come in. They’re beginner-friendly, C-section safe, and surprisingly effective for building lower body strength and core stability with minimal effort.Sit upright in a chair with both feet flat on the floor. Engage your abdominal muscles, then lift one knee slowly towards your chest without using your hands. Lower it back down and alternate sides. This simple movement fires up your hip flexors, lower abs, and legs without placing stress on the pelvic floor or incision sites.

These are especially useful in the early postpartum weeks when your body is still recalibrating. Doing them for even 5–10 minutes a day helps boost circulation, improve mobility, and gently restore core function. You can also hold your baby while performing this move (if seated securely), turning it into a bonding moment.Don’t underestimate the power of small, repetitive movement. It’s in these little steps that strength and energy start to return—bit by bit, breath by breath.

4. Wall Angels

Postpartum posture—yep, it’s a thing. Between breastfeeding, bottle feeding, rocking, and constant baby-carrying, many moms develop a hunched or rounded upper back. That’s why wall angels are a must in your healing toolkit.To begin, stand with your back flat against a wall, feet a few inches away, and lower back gently pressing into the surface. Bring your arms up into a goalpost shape (elbows bent at 90 degrees), then slowly raise and lower them, sliding them along the wall like you’re making a snow angel. Keep your core engaged and try to maintain contact with the wall.

This movement opens the chest, strengthens the upper back and shoulders, and improves mobility in the thoracic spine—all of which can ease neck and back tension caused by holding baby for long stretches.Wall angels are simple but incredibly effective, especially when performed consistently. Just a few reps each day can gradually realign your posture, allowing you to breathe more fully and move more freely. They’re a small effort with a huge impact.

5. Modified Side-Lying Leg Raises

If you’re not quite ready to get back on your feet or want to ease into strengthening your lower body, side-lying leg raises are the perfect move. They offer a gentle yet effective way to activate the glutes, hips, and obliques—all without straining the pelvic floor or abdominal wall.To perform, lie on your side with your knees slightly bent or straight (depending on comfort), head supported by your arm or a pillow. Slowly lift your top leg about a foot off the ground, then lower it with control. Repeat for 10–12 reps, then switch sides.

This movement is particularly helpful for stabilizing the hips and regaining functional strength, especially if you’re experiencing pelvic discomfort or weakness after birth. It’s also a fantastic core-friendly alternative to crunches or planks, which are often too aggressive in early recovery.Not to mention, it’s a workout you can literally do in bed. On a day when everything feels overwhelming, this can be your one act of self-care—and that matters.

Conclusion

Healing after childbirth isn’t about “getting your body back.” It’s about giving your body what it needs to move forward—gently, intentionally, and with compassion. These 5 low-impact postpartum workouts are designed to support your healing, build strength from within, and nurture your energy and confidence without pressure or pain.

You don’t need expensive gym memberships, elaborate routines, or even a lot of time. What you need is permission to go slow, and the support to know that every small step counts. Whether it’s a few deep breaths in between feedings or a quick set of glute bridges during nap time, you’re rebuilding something powerful—your strength, your foundation, and your trust in your body again.

So, take your time, listen closely, and be proud of every tiny bit of progress. You’re healing in the most human, beautiful way possible.